Apple cider and health

The Health Benefits of Apple Cider Vinegar

Cathy Wong is a nutritionist and wellness expert. Her work is regularly featured in media such as First For Women, Woman’s World, and Natural Health.

Arno Kroner, DAOM, LAc, is a board-certified acupuncturist, herbalist, and integrative medicine doctor practicing in Santa Monica, California.

For centuries, apple cider vinegar has been used to treat a wide variety of health ailments. It’s also a popular disinfectant and natural preservative. Today, it may be best known as a weight loss aid and a way to help control your blood sugar.

Apple cider vinegar is produced when apple cider is fermented. During this process, bacteria or yeast interact with the sugar in apples. The cider turns into alcohol and then into vinegar.

Some people drink the vinegar itself or use it as a condiment like salad dressing. Others take capsules or eat gummies.

This article explains which benefits are backed by science and which are unproven. It also lists some of the possible side effects you might experience.

Health Benefits

Apple cider vinegar contains acetic acid. It also contains bacteria and lactic, citric, and malic acids. These acids are what gives the vinegar its tart taste.

Apple cider vinegar is believed to boost your health in many ways. Here’s what the research says about its benefits.

Blood Sugar

The acetic acid in vinegar may block enzymes that help you digest starch. Starchy foods such as bread, pasta, and rice can cause a surge in blood sugar after you eat.

So taking apple cider vinegar could lead to a smaller blood sugar spike after starchy meals.

A 2017 research review published in Diabetes Research & Clinical Practice showed that taking vinegar with meals lowered insulin levels. Insulin is a hormone that helps your body use sugar, and it’s increased in diabetes. Vinegar also lowered post-meal blood sugar levels.

To add apple cider vinegar to a meal, try a splash on salads or in marinades, vinaigrettes, and sauces.

If you have diabetes or prediabetes, talk to your healthcare provider if you’re thinking of using more than you’d typically find in cooking. Vinegar can interact with diabetes medication. It shouldn’t be used if you have certain health conditions like gastroparesis, a digestive disorder in which the stomach empties slowly.

Weight Loss

Advocates claim that taking vinegar before or with a meal may help you feel full faster and lose weight.

A small study published in 2018 tracked weight loss in two groups of people over a 12-week period. Both groups ate fewer calories. One group also had 30 milliliters of apple cider vinegar a day.

At the end of the study, the vinegar group lost more weight. They also lost more visceral fat. That’s the fat around the organs in your abdomen, and it is linked to a higher risk of heart disease.

People tend to use more apple cider vinegar when taking it for weight loss purposes. Some even take it in supplement form.

Recap

Some research points to apple cider vinegar as a way to lower blood sugar and help with weight loss. More large-scale studies need to be done to confirm these benefits.

Other Uses

Over the years, apple cider vinegar has been used as a home remedy for many health and beauty purposes. While there isn’t strong science to back these claims, some people have reported success.

Dandruff

To treat dandruff, some people spritz an apple cider vinegar and water solution onto the scalp. It is believed to fight flakes, itchiness, and irritation. Vinegar’s acetic acid may change the scalp’s pH, making it harder for yeast to thrive. Yeast contributes to dandruff.

It is also used to treat an itchy, scaly skin condition called seborrheic dermatitis. A 2017 study published in the Galen Medical Journal said applying the flowering herb Althaea officinalis along with vinegar resolved the condition in a 32-year-old woman.

Some people use it as a hair rinse to remove shampoo build-up and clarify dull hair. If you try this, be sure to mix the vinegar with plenty of water so it doesn’t sting your eyes.

Vinegar doesn’t get rid of head lice.

Sunburn and Other Skin Injuries

People often treat mild sunburns with a cool water compress, cool bath, aloe gel, or moisturizer. Others swear by apple cider vinegar. It can be added to a cool bath or mixed with cool water and spritzed on affected areas to ease pain. It’s a good idea to avoid the face.

There is little evidence that apple cider vinegar can relieve sunburn pain. It does have strong germ-fighting properties, though. It may help prevent skin infections caused by sunburn and other skin injuries.

Apple cider vinegar shouldn’t be applied to the skin in full-strength or strong concentrations. It also shouldn’t be used for more serious burns. Be sure to consult your healthcare provider for major sunburns.

If you have mosquito bites, poison ivy, or jellyfish stings, some advocates say you can dab a weak apple cider vinegar solution onto the area(s) to help itching and irritation.

Acne and Other Chronic Skin Issues

There isn’t much evidence to suggest that apple cider vinegar could clear up acne. Still, some people dab on a little to dry out pimples. It should be diluted before applying it to the face as it can harm your skin if it’s not mixed with water.

There is some research suggesting that applying apple cider vinegar to varicose veins may make them less noticeable. Varicose veins are raised blood vessels that can be painful.

Different vinegars have different amounts of acetic acid. That can make it hard to know how much water to add to make it safe for skin. Keep that fact in mind if you want to use apple cider vinegar on your skin.

Sore Throat

One of the oldest uses of apple cider vinegar is as a remedy for sore throat (pharyngitis).

There are many different recipes and methods. One basic drink recipe calls for a teaspoon of apple cider vinegar, a teaspoon of honey, and a small pinch of cayenne pepper stirred in a cup of warm water. Some drink the mixture and others like to gargle it.

Apple cider vinegar has germ-fighting properties. It’s also said that the capsaicin in hot peppers relieves pain. But there hasn’t been any specific research that shows apple cider vinegar fights sore throat.

In fact, there is evidence that treating a sore throat with vinegar can do more harm than good. If it’s not mixed with enough water, vinegar can damage tissues in the throat. The damage may worsen pain and make it harder to swallow.

It is not clear how much apple cider vinegar should be added to water to make a safe treatment for sore throats, especially in children.

Body Odor

Some claim that apple cider vinegar may keep smelly feet and armpits in check. It may help to balance the skin’s pH (acidity level) and fight bacteria that cause body odor.

One method is to mix a bit of apple cider vinegar into water. Dip a baby wipe, cotton ball, or cloth into the solution. Wring out the extra liquid and wipe the bottom of the feet or the armpit. Wipes can be made ahead and stored in an airtight container.

At first, you might notice a vinegar scent. It usually goes away when the vinegar dries.

It’s a good idea to test the apple cider vinegar solution in a small area first. You should also avoid using it near delicate fabrics like silk or leather. The acids could damage them.

Recap

Some people have had personal success using vinegar to treat dandruff, acne, sunburn, sore throats, bites, and stings. There isn’t much research to support these uses, however. If you decide to give it a go, be sure you water down the vinegar first so you don’t damage your skin.

Possible Side Effects

Apple cider vinegar is a popular household product. Its popularity could lead you to believe that it’s completely safe. You should be aware of some potential side effects, however. They may be more of a problem if the vinegar is too strong or in contact with your body too long.

For instance, it can cause chemical burns. Some people had burns after using it for warts and a skin condition known as molluscum contagiosum.

Some people have tried vinegar as a home remedy to whiten teeth or freshen breath. But the acids can damage tooth enamel and lead to cavities.

Eating or drinking apple cider vinegar may lower your potassium levels too much. It can also lead to hypoglycemia (low blood sugar), throat irritation, and allergic reactions.

Vinegar is an acid. It can cause burns and injury to the digestive tract (including the throat, esophagus, and stomach). This is especially true when it is used in large amounts or without diluting it with water.

Substances that have a pH less than 7 are acids. Many apple cider vinegar products have a pH of 2 to 3. That means they are highly acidic.

Apple cider vinegar may interact with medications, including:

• Laxatives (medications that make it easier to have a bowel movement)
• Diuretics (medications that rid your body of extra water and salt)
• Blood thinners
• Heart disease and diabetes medications

Apple cider vinegar shouldn’t be used as a nasal spray, sinus wash, or in a neti pot. It shouldn’t be added to eye drops.

Dose and Preparation

Apple cider vinegar is available as a liquid and a supplement. There is no standard dose for the capsules and gummies, so follow the package directions and check with your healthcare provider.

Many uses involve diluting vinegar with water, but it’s hard to tell how much water to use to make the vinegar safe. Some advocates suggest a ratio of 1:10 (one part vinegar to 10 parts water) if you’re putting it on your skin. Using vinegar on delicate or damaged skin may not be a good idea.

If you’re drinking vinegar, a teaspoon to a tablespoon mixed into 8 ounces of water is a common recipe. Again, the safety of various doses isn’t known.

The amount of acetic acid in commercial apple cider vinegar varies (unlike white vinegar, which is 5% acetic acid). That can make it impossible to know the true strength of your mixture.

What to Look For

You can buy filtered or unfiltered vinegar. The filtered type is a clear, light brown color. Unfiltered versions (such as Bragg’s) have a cloudy layer at the bottom of the bottle.

Known as «mother of vinegar» or simply «mother,» this cloudy layer is mainly bacteria. Some say unfiltered options are better. They do tend to be more costly than filtered vinegars, though.

When you buy apple cider vinegar capsules or gummies, read the product label first. Make sure it lists apple cider vinegar, not acetic acid (white vinegar). Supplements are not regulated by the Food and Drug Administration. That means you should look for brands reviewed by independent parties such as U.S. Pharmacopeia.

Summary

Apple cider vinegar has been around for ages. There’s some evidence that it could help control blood sugar or help you reach a healthy weight. Some people have had success using it to treat skin and scalp problems, but there’s no solid science backing these uses yet.

Apple cider vinegar contains some acids, so it’s usually mixed with water when it’s used for acne, bites, or other skin problems. If you drink it, be aware that it can harm your teeth or digestive system if it’s too strong. It can also interact with some medications in ways that could harm your health.

A Word From Verywell

If you’re considering using apple cider vinegar for any health purpose, speak with your healthcare provider to see if it’s right for you. It’s usually not a good idea to self-treat. This is especially true if you are avoiding standard treatments. People with certain conditions (such as ulcers, hiatal hernia, Barrett’s esophagus, or low potassium) may need to avoid apple cider vinegar.

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Can Apple Cider Vinegar Fix Constipation, Bloating And Gas?

Apple cider vinegar is often touted as a cure for all manner of ills, many of which are myths. Discover what the science says, and some little known, but important risks!

A viral meme on Facebook recently claimed that gargling warm water and vinegar would eliminate the currently circulating coronavirus, a wild claim that was quickly shut down by medical professionals. But it’s perhaps not so surprising to read about such nonsense.

After all, this popular folk remedy for everything from gas to brittle hair has been used to treat anything from wounds to thirst, and even respiratory diseases in the past. Even the Romans used to soak bread in vinegar, believing that eating vinegar aided digestion.

Table of contents

However, apple cider vinegar is very much a fringe topic in research, and there aren’t many studies on its uses for health. Furthermore, existing studies often looked at very small groups of people which means the results are less scalable to the overall population. So let’s see what the science really says about vinegar and digestion.

Apple cider vinegar for gas

Question	Scientific reality
Does apple cider vinegar help with gas?	Probably not
Does apple cider vinegar cause gas?	Probably not

Is apple cider vinegar good for gas? Some websites tout apple cider vinegar as a miracle cure-all, but there is absolutely no scientific evidence that taking apple cider vinegar for digestion problems is effective.

In our attempt to verify this myth, we found a 2007 study that investigated whether apple cider vinegar could improve the symptoms of gastroparesis (delayed emptying of food from the stomach into the intestines), a problem that affects people with type I diabetes.

Apple cider vinegar is a product of fermentation

When food doesn’t move swiftly from the stomach to the intestines, it causes a lot of symptoms, including bloating and abdominal distension — this makes this study a good candidate to investigate whether ACV works for bloating.

The researchers found that apple cider vinegar actually made the symptoms worse, calling into question the credibility of recommending apple cider vinegar for indigestion and gas.

Taking vinegar for gas may have a placebo effect at best, but apple cider vinegar digestion remedies probably won’t work.

Apple cider vinegar for constipation and bloating

Question	Scientific reality
Does apple cider vinegar help with bloating?	Probably not
Does apple cider vinegar cause bloating?	Probably not

Proponents of apple cider vinegar claim that it acts as a mild laxative, speeding up gastric movements to move food along and out of the body, but there is simply no evidence supporting this claim. That’s right, there are no studies evaluating the effectiveness of apple cider vinegar for constipation.

Constipation is defined as fewer than three bowel movements a week, and while occasional constipation is common, some people experience chronic constipation due to underlying medical conditions. It’s not unusual to feel bloated when constipation strikes.

Vinegar is a condiment, not a digestive cure-all

Fortunately, constipation can often be resolved by simple lifestyle changes, not ACV. Drink more water, get daily exercise, and make sure you consume at least 30g of fiber every day. What’s more, all these changes will naturally contribute to overall wellbeing and a healthy environment for your gut bacteria!

To date, no direct links between ACV and constipation relief have been found in published scientific articles.

Apple cider vinegar for detoxing and digestion

Question	Scientific reality
What does apple cider vinegar do to your stomach?	Probably nothing much, stomach acid is stronger
Is apple cider vinegar good for your stomach?	It’s not good or bad, but the acidity can burn your oesophagus and damage teeth.
Is apple cider vinegar good for digestion?	Apple cider vinegar is not a suitable or effective replacement for your stomach’s natural enzymes and gastric juices.

Advocates for apple cider vinegar claim it helps ‘detox’ the body. The truth is that you don’t need a detox because your body does it naturally when you follow a healthy lifestyle. Your gut is actually a happy, healthy, and efficient system on its own, and it is nourished by fibre, prebiotics, and probiotics from food or supplements.

They also claim that ACV enzymes could help you digest food. However, apple cider vinegar doesn’t contain digestive enzymes. Your stomach produces its own digestive enzymes, creating an environment for digestion that is about 100 times more acidic than apple cider vinegar.

Vinegar is made by a fermentation process. Yeast is added to water and crushed apples. The yeast feed on the sugars in the liquid and ferment it into alcohol. This alcohol is then converted to acetic acid by bacteria. The end product is a liquid with at least 4% of acetic acid, the key ingredient that produces the tangy, sour taste of vinegar.

Your gut bacteria also help break down food. Nourish them with plant foods and dietary fibers to support a healthy colon.

Is apple cider vinegar good for your stomach?

What causes acid reflux and how to solve it?

So, to answer the question, «what does apple cider vinegar do to your stomach», the answer is probably nothing much. As with many other claims, there is no published scientific evidence supporting the use of apple cider vinegar for stomach reflux issues.

Apple cider vinegar for Irritable Bowel Syndrome

There are no published scientific papers supporting the use of apple cider vinegar for IBS. That is the long and short version. In essence, there is no evidence that consuming apple cider vinegar will do anything for irritable bowel syndrome.

Furthermore, as previously discussed, there are specific risks that you incur by consuming apple cider vinegar as a «cure» — like digestive tract burns. Or you could simply be spending your money on supplements that have no real medical benefit.

Apple cider vinegar and weight loss

A handful of experiments have associated ACV intake with weight loss in overweight and obese people. However, these studies are early and there is insufficient evidence to produce a consensus in the scientific community. Weight loss, if any, is probably mediated by its effect on blood lipid levels.

A link between weight loss and gut bacteria?

Another study found that ACV caused weight loss in rats and was associated with changes in their gut bacteria: less Firmicutes and more Bacteroides. Multiple studies in humans have found a link between a low BMI and a low Firmicutes/Bacteroidetes ratio in the gut. It remains unknown whether ACV can indeed cause such an effect in humans.

Apple cider vinegar and diabetes

Fascinatingly, some early studies indicate that ACV was effective at controlling blood glucose levels in diabetic rats. A small handful of studies have been done in humans, and the main conclusions were that ACV is more effective at controlling blood glucose in healthy individuals than in pre-diabetic or diabetic individuals.

Apple cider vinegar will not protect you from COVID-19

For the general population, these findings change nothing. ACV is not currently recommended for diabetes due to the lack of information on how it affects blood sugar levels, and it should not be used as a substitute for medication.

Is apple cider vinegar a probiotic?

Some websites claim that apple cider vinegar helps digestion and the ecosystem of bacteria in your gut (also known as the microbiome) because it is a prebiotic and probiotic.

Prebiotics are sources of sustenance for “good” bacteria, and probiotic is the name given to the actual “good bacteria”.

However, to claim that ACV is both a prebiotic and a probiotic is not really true. Prebiotics are specific food particles that pass through the stomach undigested and are munched on by gut bacteria in your intestinal microbiome.

Prebiotic?

Apples (the fruit) and ACV are a source of prebiotic dietary fibre known as pectin, but you’ll get much more pectin from the fruit than a thimble of ACV. Not to mention that whole apples contain a range of phytonutrients that are equally beneficial for your body and gut microbes.

Probiotic?

Apple cider vinegar will still contain bacteria if it’s «raw» or «live», but that doesn’t make it a probiotic. Only a handful of bacteria and yeasts have earned this title thanks to their proven effects on human health.

Question	Scientific reality
Is apple cider vinegar a probiotic?	No
Will apple cider vinegar affect probiotics?	Unclear. Many probiotics are able to survive stomach acidity. ACV is much less acidic.
Does apple cider vinegar kill probiotics?	Probiotic bacteria can be more or less resistant to acidity. Take them separately to be safe.
Is apple cider vinegar a probiotic?	Only if it’s raw. Please try yoghurt or kefir instead.

Some sources claim that the acetic acid in ACV (which is the common ingredient in all vinegars, not just ACV) is good for your gut because it kills the harmful bacteria. This is a common misconception. As we mentioned earlier, your stomach acid is much more potent that acetic acid.

Your body is a complex system. Eating or drinking anything with the aim of ‘disinfecting’ or ‘detoxifying’ yourself is a very bad idea.

By the way, you naturally harbour trillions of bacteria, many of which live in your gut microbiome. Fibre, prebiotics, and probiotics positively alter your gut microbiome by subtly encouraging the growth of beneficial bacteria, such that these bacteria out-compete other species and grow in population.

Antibiotics, which are designed to fight off acute infections, indiscriminately wipe out huge populations of both “good” and “bad” bacteria. That’s why prolonged use of antibiotics is discouraged.

Should I drink apple cider vinegar or take supplements?

ACV is acidic enough to damage your teeth. That’s why most people who drink it dilute apple cider vinegar with warm water. Interestingly, the supplements market, which is poorly regulated, often touts ACV tablets as having extremely high concentrations of acetic acid.

Your digestive tract wants real food, not vinegar

A scientific study inspected these tablets and found that they contained drastically less (up to 10x less) acetic acid than advertised! This is actually a relief, as any concentration exceeding 20% is strong enough to cause acid burns in your digestive tract, which increases the risk of esophageal cancer. This alone is fair warning against any purported apple cider vinegar digestion benefits.

Side effects of apple cider vinegar

Consuming large amounts of ACV is associated with a variety of side effects, such as low potassium and blood sugar levels:

Apple cider vinegar can decrease potassium levels in people taking certain heart medications and common diuretics.

ACV may also interact with diabetes medications (insulin or insulin-stimulating medication) and harmfully lower blood sugar and potassium levels.

The final word on ACV

Do yourself a favour and ignore exhortations from the internet to use apple cider vinegar for stomach gas, or any other apple cider vinegar bloating remedies.

Apple cider vinegar isn’t the only myth we’ve debunked. If you’re considering doing a colon cleanse or following a blood type or lectin-free diet, please check out our articles.

If you want some real science, take the Atlas Microbiome Test and discover what you should eat for gut microbial health based on actual research. Our test was developed by scientists and doctors based on the most up-to-date findings in this field.

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